Table of Contents
Introduction 8
Part I The Basic Principles of Strength Training by Sport 11
Running Sports 12
Train Your Thighs So You Can Run Faster 12
Can You Skip Strength Training? 12
How Can Strength Training Help You Run Faster? 13
Which Muscles Should You Focus On During Strength Training? 20
These Hidden Muscles Can Make You Run Faster 27
Specific Problems 31
Team Ball Sports 36
Hip Work 36
Classic Hip Problems 39
How Do the Hamstrings Protect the Cruciate Ligaments? 41
Golf and Sports Involving Rotation 43
Problems With Rotation 43
Back Pain: The Golfer's Paradox 45
Improve Abdominal and Lumbar Support 46
How to Stabilize the Shoulders Effectively 47
Beat Golf Elbow 48
Reestablish Symmetry 49
Swimming and Nautical Sports 50
Muscles Used in Swimming 50
The Different Morphological Assets of Good Swimmers 51
Understanding Shoulder Pain in Athletes 52
Strength Training to Overcome Shoulder Pain 53
Racquet and Throwing Sports 54
Ideal Morphology 54
Elbow Pain and Tennis Elbow 56
Cycling and Road Sports 57
The Ideal Morphology of a Cyclist 57
The Effects of Strength Training on a Cyclist's Endurance 58
Specific Injuries 60
Combat Sports 61
Strategies to Prevent Injuries 62
Part II Exercises Fob Every Sport 65
Exercises for Running Sports 66
Power Runner 66
Lunge 67
Horizontal, Vertical, or 45-Degree Leg Press 70
Glute-Ham Raise (GHR), Razor Curl, and Nordic Hamstring Curl 72
Pull Through 77
Leg Curl 81
Bent-Knee Leg Lift 84
Standing Calf Raise 86
Towel Curl 89
Toe Raise 91
Exercises for Team Ball Sports 93
Hip Rotator Warm-Up Using a Towel 93
Hip Abduction 95
Internal Hip Rotation 97
External Hip Rotation 98
Exercises for Golf and Sports Involving Rotation 100
Seated Pelvic Tilt 100
Standing Ab Twist With a Resistance Band 102
Plank 106
Wrist Curl 108
Myofascial Massage for the Forearms 109
Exercises for Swimming and Nautical Sports 111
Pull-Up 111
Row 113
Straight-Arm Pull-Down 115
Bent-Over Lateral Raise 116
Lateral Raise 118
Shoulder Rotation With a Resistance Band 119
External Arm Rotation 121
Pulley Shoulder Rotation 123
Exercises for Racquet and Throwing Sports 125
Ring Fly, Suspended Push-Up, and Dip Using Rings or Suspension Straps 125
Internal Arm Rotation 128
Finger Extension 129
Wrist Extension 131
Reverse Curl 133
Hip Adduction 134
Exercises for Cycling and Road Sports 136
Belt Squat 136
Back Extension on an Incline Bench 137
Hybrid JM Press/Bench Press 141
Exercises for Combat Sports 144
Bridge (Hip Thrust) 144
Squat With a Trap Bar or on a Deadlift Machine 147
Jammer Press 150
Combo Twist With Simultaneous Pulling and Pushing 152
Shrug Using an Adjustable Pulley 154
Sit-Up 156
Part III Training Programs for Particular Sports 159
Preparing to Work Out 160
Do You Need to Plan Out Your Workouts in Advance? 160
How Many Strength Training Workouts Should You Do Each Week? 161
Warm-Up Programs to Do Before Strength Training or Before Playing Your Sport 162
Warm-Up Program for the Upper Body 162
Warm-Up Program for Sports Involving Rotation 163
Warm-Up Program for the Lower Body 164
Warm-Up Program for the Entire Body 165
Programs to Bring a Specific Weak Area Up to Par 166
Strengthen the Shoulders 166
Strengthen the Shoulder Rotators and Stabilizers 167
Increase the Power of Torso Rotation 167
Strengthen the Core 168
Strengthen the Adductors 168
Strengthen the Upper Back 169
Strengthen the Lower Back 170
Get Stronger at Pulling With Your Arms 171
Get Stronger at Pushing With Your Arms 172
Strengthen the Inside of the Forearm to Prevent Golf Elbow 172
Strengthen the Outside of the Forearm to Prevent Tennis Elbow 173
Protect Your Neck 173
Strengthen the Hip Rotator Muscles 174
Protect the Knees 175
Protect the Hamstrings 176
Make Your Thighs More Powerful 177
Strengthen the Calves 178
Strengthen the Bones to Avoid Fractures in Sports Where You Could Fall or in Contact Sports 179
Training Programs for Running Sports 180
Training for a Sprinter Who Is Tendinous 180
Training for a Sprinter Who Is Muscular 182
Hurdle 184
High Jump 186
Long Jump and Triple Jump 188
Pole Vault 190
Middle- and Long-Distance Running 192
Racewalking 194
Training Programs for Team Ball Sports 196
Soccer 196
Rugby 198
American Football 200
Basketball 202
Handball 204
Volleyball 206
Training Programs for Golf and Sports Involving Rotation 208
Golf 208
Archery 210
Training Programs for Swimming and Nautical Sports 212
Crawl 212
Backstroke 214
Butterfly 216
Breaststroke 218
Olympic Diving 220
Water Polo 222
Rowing 224
Kayaking 226
Sailing 228
Surfing 230
Windsurfing 232
Water Skiing 234
Training Programs for Racquet or Throwing Sports 236
Racquet Sports 236
Discus Throw 239
Hammer Throw 241
Javelin Throw 243
Shot Put 245
Petanque and Bowling 247
Baseball and Softball 249
Training Programs for Cycling and Road Sports 251
Road Cycling 251
Track Cycling 253
All-Terrain and BMX Cycling 255
Automobile Sports 257
Motorcycle Racing 259
Horseback Riding 261
Training Programs for Combat Sports 263
Combat Sports 263
Fencing 265
Training Programs for Winter and Mountain Sports 267
Downhill Skiing 268
Cross-Country Skiing 270
Hockey and Skating 272
Climbing 274
Post-Training Recovery Programs 276
Should You Train If You Are Still Sore From a Previous Workout? 276
Recovery Programs for the Upper Body 277
Recovery Programs for the Lower Body 278
Exercise Index 279
Bibliography 281